WOD / Blog

Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 x 5 x 5 x 5 )Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP6 Deadlifts (225/155)12 KB Swings (1.5/1) Stimulus/Focus: This WOD will tax your grip. You may want to consider singles on the deadlifts to save your forearms for […]

Warm-up: Coach’s Choice Strength/Skill: Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1)Lift on a 3-minute clock. Get AHAP. WOD: Six 2-Minute Rounds5 Snatches (95/65)100 Meter Run*Rest Remainder of 2-Minute Round*Score is total reps completed; run = 5 reps Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice Strength/Skill: Power Clean (10 x 2)10 Minute EMOTM-2 Reps @ 80%. WOD: For Time10-1 Complex (95/65)*Power Clean*Front Squat*Split Jerk1-10 Pull Ups RX+: 155/105; chest to bar (no mixing) Cool Down: Gymnastics Reps

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3)Start at 75% and get AHAP. Lift on a 3-minute clock. WOD: 9 Minute AMRAP6 Overhead Squats (95/65)3 HSPUs RX+: 135/95; deficit*Male-two 45# on each side*Female-one 45# on each side Stimulus/Focus: The short rep scheme will allow you to keep moving. […]

Warm-up: Coach’s Choice Strength/Skill: Handstand Push Ups: Work the Skill (Focus on Deficit) WOD: For Time50 Kettlebell Swings (1.5/1)50 Med Ball Cleans (20/14)50 Slam Balls (30/20) Stimulus/Focus: Mini chipper time! Take short breaks when needed. Aim for less than 10 minutes. Cool Down: ROMWOD

Warm-up: Coach’s Choice Strength/Skill: Deadlift (2 x 2 x 2 x 2 )Start at 80% and get AHAP. Lift on a 3-minute clock. WOD: 30-20-10Deadlift (135/95)Double UndersBurpees Stimulus/Focus: This WOD is meant to be light and fast. It wll tax you cardiovascularly. Aim for less than 12 minutes. Cool Down: Gymnastics Reps